Workout of the Day June 25, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Front Squats

Load is 75%

Part 3

9 Min

Every min on the min

3 deadlifts against bands

50% bar + 25% band

Part 4

Step ups

4 sets of 8 reps per leg

Rest 60 sec

Do all 8 reps on 1 leg, then do the other

Part 5

GHD Back Extension hold

4 sets of :30 

Rest 60 sec

Add a load being held at chest if able

Part 6

GHD Paddle

4 sets of 8-12 per direction

Rest 60 sec

Part 7

100 banded hamstring curls laying face down on floor

Optional Conditioning

21 cal bike

21 kettlebell swings

210' Farmers carry

210' lunge

15 cal bike

15 kettlebell swings

150' Farmers carry

150' lunge

9 cal bike

9 kettlebell swings

90' Farmers carry

90' lunge

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. Move through w purpose. Don't feel obligated to do all the work. Choose what will be best for you.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps

75% bar weight

Rest 60-90 sec between sets

Part 3

Bent over row with a narrow grip

4 sets of 8 reps

Rest 60 sec

Part 4

Single arm bent over row

3 sets of 10 reps

Rest 60 sec

Part 5

Hammer curls

4 sets of 12 reps

Rest 60 sec

Part 6

Stir the pot

4 sets of 12-15 reps per direction

Rest 60 sec

Part 7

4 sets

30 banded push downs

30 seated rear delt raises

Rest 60 sec